The Sub 3:15 Marathon Thread
1 lurker |
333 watchers
Oct 2022
11:16pm, 13 Oct 2022
310 posts
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Forrest Jooligan
Best of luck FergusG Think I'm similarly placed - though I know there's a danger it'll be even longer if I get it wrong on the day. It's Abingdon for me in 10 days btw Rog T Newport got cancelled/postponed |
Oct 2022
7:54am, 14 Oct 2022
3,181 posts
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B Rubble
I think you're pretty well placed for a sub 3:15 Forrest Jooligan, probably sub 3:10, but you know more about your running than I do. It looks like there's a decent training volume behind you. Abingdon is a brilliant course for being able to run your own pace and not be carried away with the crowds early on.
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Oct 2022
8:02am, 14 Oct 2022
5,244 posts
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Oscar the Grouch
One smallish hill that you run twice that can catch you out on the second lap c17-18 miles in, but shouldn't be an issue. The last 'climb' up to the track to finish can be a bit of a slog though!
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Oct 2022
8:13am, 14 Oct 2022
44,305 posts
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HappyG(rrr)
Aww, Abingdon. Happy memories from 2009. My first sub 3:15 attempt and pass. Yes 7 miles and 17 miles that gentle "hill" and the bit of park before the stadium were hard. But great event. I was completely spent at the end! Many lessons learned. Great day out.  Does Last of the Time Lords still organise it? Best of luck FJ. I'm sure you'll do great. G
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Oct 2022
10:26am, 14 Oct 2022
23,743 posts
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Bazoaxe
Loved Abingdon as well although I don’t recall that hill mentioned. I do recall the underpass and climb back up to the track when I was slowing and though sub three was slipping away. That shouldn’t really be an issue but with 25 miles in the legs it feels like climbing Mount Everest and gets into your head. |
Oct 2022
10:30am, 14 Oct 2022
19,278 posts
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larkim
Saw this via a reddit thread on carb requirements for a marathon / HM. The output for me seemed to match what I do anyway, so on a sample of 1 it looks OK as a guide. How well does this match up for others? lukehumphreyrunning.com |
Oct 2022
10:37am, 14 Oct 2022
21 posts
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allmatthew
Using that calculator it's suggested I would need between 442 and 638 calories from carbs during a marathon. If my stomach can take it - which isn't guaranteed! - then I'd look to take 3 gels an hour. That would be about 9 gels over the course of the race which is 783 calories from c.180g of carbs. In practice some of the gels would be left in the tube and at Chester I found that I was taking a gel every 3.5 miles and started to feel a bit fed up of them after 4 gels. I think I ended up taking 5 overall during the race, which is 435 calories from carbs, but I don't think my fuelling was optimal. This is a long way of saying that if I can read the back of an SiS gel packet correctly, then the calculator matches what I'd be aiming to do anyway! |
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Oct 2022
10:49am, 14 Oct 2022
44,308 posts
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HappyG(rrr)
I have used 8 gels in a marathon before allmatthew, but I am unusual in that. Most people don't do more than 6 or even 4. Whether it's because they think they don't need it or can't stomach it, I don't know. I just assumed that more calories in was good. I also used caffeinated ones too, which I always felt kept my "head in the game". But no idea if it did! Best of luck. Bazo, it's not really a hill, it's just as you go towards the industrial estate bit at the top (where there was a Fetchpoint, the year I did it), you're running on pavement/ in the road a bit and it is a gentle uphill? G
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Oct 2022
10:58am, 14 Oct 2022
311 posts
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Forrest Jooligan
That ties in with my previous Abo experiences B Rubble 3:07 in 2016 & 3:08 in 2018 Thanks for the vote of confidence. Legs have felt awful this week though. I used 4 gels during my 3:02 PB (Brighton 2016) |
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Oct 2022
11:01am, 14 Oct 2022
19,280 posts
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larkim
Yep, I think the calculator was pretty solid for me. I've gel-fuelled on the start line and then every 3 miles / 25 minutes up to 15-18 miles in the past, so that would be 6 or 7 gels or about 540-630cals. I stop at 15 or 18 depending on whether I think my stomach will react badly, and fuel early on the basis that I reckon my gut has a better chance of actually absorbing things while it isn't stressed too badly rather than leave it late and try to take gels in response to fatigue when my stomach is more likely to reject them outright, or just leave them unprocessed in my gut. Ultimately it is just physics / biochemistry anyway - energy required to move body of mass A over distance B with resistance / efficiency C from a usable store D with rate of ability to top up E (and potentially alternative store availability / rate F). I'm sure each of those factors can be further broken down and complicated but that's the essence for me. |
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